Saturday February 8th 2014

Prep 

Coach's choice dynamic 

3x

Row 150m

10 Banded Good mornings 

20 Air squat 

5 pull ups 

Strength

Front squat 

6x 2-3@ 67% 

Conditioning 

4 RFT 

Row 250 m

8 Deadlift 155/ 205 or 90% 

16 Jump Lunges 

Recovery 

Legs up wall

Low back twists 

Friday February 7th 2014

Have you signed up for the CrossFit open? If you are on the fence about just head on over to crossfit games.com and do it! I strongly encourage you to do it, believe me you will be kicking yourself next year at this time for not signing up and seeing how far you have come with your fitness. I would like to know who has signed up so we can make arrangements on when the open workouts will be completed. The open truly is the funnest time if year for the average CrossFitter!! 

Joe Stockinger has been helping me a bit with my Olympic lifts and will be in again Saturday at 11 for anyone that is interested in getting a few tips. Again Saturday at 11 is a great time for anyone looking to do more competitions to workout together, I have been rather lonely the last few Saturdays and I know I'm not the only one wanting to take CrossFit  to the next level. 

Prep

Quad hip flexor smash 

3x 

20 doubles

10 single arm DB snatch 

5 pull ups 

Strength 

3 position snatch x5 

Increase load each round 

Conditioning 

11.1 

10 min AMRAP 

30 doubles 

15 power snatch 55/75

Recovery 

Lie on the floor 

Low back twist 

Thursday February 6th 2014

Prep
Quad/ Hip flexor smash
Coach's choice dynamic


Strength
3x
5 Turkish Get up/ Side
5 KB Windmills per side
10 KB Russian Swing


Conditioning
3x 1000m Row


* Work on gymnastics/ mobility between rounds


Recovery
Alexander shoulder stretch
Trap smash

Wednesday February 5th 2014

Prep

Quad smash 

2x 

20 shuttle runs 

10 GHD back extensions 

10 Jump lunges 

Strength 

Push Jerk 

5x5 

Conditioning 

10 min AMRAP 

4 HSPU 

8 T2B 

12 Air squat 

Recovery 

50 band pull aparts 

Hamstring stretch 

Tuesday February 4th 2014

Prep
Quad smash
3x
5 Wall walks
10 Doubles
20 Banded good mornings

Strength
Ring dips/ Weighted Ring dips
EMOM for 10 Min

Conditioning
6 Min AMRAP
5 RDL
5 Hang Clean
5 Shoulder to Overhead
65/95 95/135

1 Min Rest

6 Min AMRAP
10 KBS 35/50
10 Box Jump
10 Push ups 20/24

1 Min Rest

6 Min AMRAP
150 m Row
5 Strict pull ups
15 Double unders

Recovery
40 Banded Good Mornings
10 GHD Sit ups
Trap Smash

Monday February 3 2014

I hope everyone had a great weekend and didn't over do it with Super Bowl! What a great game and it was there positive attitude that lead them to such a great win, a lesson to all of us! A few things for this week;

I will be announcing (finally) the winner of the sugar detox challenge

Noon class will now run Monday-Friday, the 9am class will be canceled until further notice

We have reviewed all the survey's that were submitted, thank you to everyone that took the time to fill them out.  We will be drawing one name for a month of FREE classes from everyone that filled out a survey.  With the completion of the survey's we will be announcing some slight changes to our hours, class times and slight re structure to our programming and how things are run around CFPC and what to look foreword to in 2015

February fees are due

Prep
Quad smash
3x500m Row with rowing explanation
Dynamic leg warm up

Strength
Back Squat
5x5 at 81%- This is getting heavy

Conditioning
 8 RFT
8 Pull ups
8 Burpees

Recovery
2 Min in bottom squat position
Couch Stretch - 2 min per side

Saturday February 1 2014

Prep
Hamstring/ Knee Mobility
Row 500m
Dynamic Warm up
Bugener Warm up

Strength
Find a 1 RM Power Clean

Conditioning
1,2,3

5 Min AMRAP
1 Power Clean
2 Front Squat
3 Thruster

70/100

Recovery
Hollow Body holds
Banded hamstring stretch